Recipes & Writings by Vicki Shanta Retelny, RDN

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Mediterranean Red Beans and Barley Bowl

Who doesn’t love a good bowl of plant-based goodies. I love to color my bowls with veggies, fruits, beans, herbs and spices, nuts and seeds. It’s a healthy and hearty way to fuel your body well for your daily activities. Bowls are perfect at any meal, too. Sweet or savory, crunchy or velvety smooth, bowls make a beautiful presentation at any dining table.

This month’s Recipe Redux is Plant Protein Power Bowls: Packed with protein, fiber and color, plant power bowls are trendy and delicious. Show us the healthy recipe that’s in your bowl.

Barley is high fiber with a soluble fiber called beta-glucan, which is beneficial for clearing out your arteries; ridding them of excess cholesterol – a hormone that is naturally made in your liver and flows through your arteries as a waxy substance that can adhere to your artery walls and build up. A high fiber diet can help keep your blood flowing smoothly through your arteries and your heart pumping well.

Mediterranean Red Beans and Barley Bowl

Serves 1

Ingredients

1/4 cup barley*

1/2 cup low-sodium vegetable broth or water

1/4 cup Kalamata olives, pitted and chopped

1/4 cup cherry tomatoes, diced

1/2 can red kidney beans, rinsed and drained

2 tablespoons cilantro, coarsely chopped

Dressing:

1 Tablespoon extra-virgin olive oil

1 Tablespoon white balsamic vinegar

1 teaspoon Dijon mustard

Pinch salt and black pepper

*I use the quick-cooking, 10-minute Trader Joe’s barley. It’s super simple to make and ready in minutes.

Directions

Put the barley and liquid in a small pot and bring to a boil, reduce heat and simmer for 10 minutes (or until barley is soft and liquid dissolves). Set aside.

In a small mixing bowl, whisk together dressing ingredients.

In a medium-size bowl place cooked barley and layer with olives, tomatoes, beans and cilantro. Drizzle with dressing. Serve immediately.